So I’ve been working on a lot of my knee problems resulting from a ridiculously intense sedentary lifestyle for about 25 years of my life. I feel like I’m nearing the end of my “rehab” and am now able to be functionally strong.

One of the last things I feel I need to work on is the correct timing with muscles. During my feet strengthening exercises I’ve noticed that I can get some good dorsiflexion going along with coinciding VMO contraction. It’s a very interesting feeling that runs a path starting all the way down at your toe and working its way up to your hip. It’s also interesting that I really was only able to feel this connection/timing when I could hyper extend my knee just a little bit – similar to what Kelly talks about in his Terminal Knee Extension Series.

I’m curious if this is something I should be feeling and focusing on? Perhaps I should be taking it further and try to get all my quad muscles to fire?

To break some things down, these are the kinds of foot strengthening exercises I do:
Foot Stengthening

When I dorsiflex with the resistance I also feel the VMO light up. It happened naturally on my right leg, but when I tried to do it on my left leg, I actually had to learn the timing. Also, I had to  pull my lower leg (from the tibia down) inwards similar to how, again, Kelly explains the mulligan technique in his Terminal Knee Extension Series.  Hence my title asking for maybe a 4th part to the series – if in fact this timing I’m coming across has value and it is linked to the terminal knee extension that is gained from the series.

Please share your thoughts. 🙂